Black Bean Mushroom Burger
Hearty and delicious you won’t miss the meat. The black beans and mushrooms are the perfect combination and this burger can be decked out with so many seasons and toppings, you’ll serve it over and over again. Light enough for the ladies but satisfying enough for the men.
Servings: 4 people
Equipment
Ingredients
- 1/4 cup water
- 1 cup onions chopped
- 8 oz mushrooms roughly chopped
- 1/2 cup red wine
- 1/3 cup low-sodium tamari
- 7-8 sun-dried tomatoes (packed without oil ) or enough for about 1/4 cup
- 1 clove garlic minced
- 1/2 tsp cumin
- 3 slices whole grain bread lightly toasted (about 3 cups)
- 1 15-ounce can black beans (no salt) rinsed and drained (or 1 1/2 cups homemade)
- sea salt and pepper to taste
- 4 whole grain buns
Instructions
- Preheat over to 375 degrees.
- Soak sun-dried tomatoes in about 1/2 cup hot water for 10 minutes. Drain. In the meantime, heat the 1/4 cup water over medium-high heat in a large skillet. Add onion and cook until golden, about 3 to 4 minutes. Stir in mushrooms, garlic, cumin, and cook until mushrooms have released their juices, about 4 to 6 minutes. Add red wine and tamari and cook to reduce in half. Remove from heat and set aside to cool slightly.
- Tear toasted bread into pieces and place in a food processor. Process until broken down into crumbs. Pour the crumbs into a medium bowl. Add the mushroom mixture and beans to the food processor along with the sun-dried tomatoes; pulse until combined, but not smooth. Leave some chunky bits. Scoop mixture into the bowl with the bread crumbs; season with salt and pepper.
- Mix ingredients together and divide into 4 equal portions. With dampened hands, shape each portion into eight patties, about 3 1/2." Place burgers on a parchment-lined baking sheet and brown burgers on one side, about 10 minutes. Flip to brown on the other side for another 10, watching to make sure they don't overcook.
- Enjoy with all of the burger fixins’.
Notes
Label is for burger patty only
[nutrition-label]
[nutrition-label]
Nutrition
Nutrition Facts
Black Bean Mushroom Burger
Amount per Serving
Calories
185
% Daily Value*
Fat
1.3
g
2
%
Saturated Fat
0.1
g
1
%
Cholesterol
0
mg
0
%
Sodium
507.6
mg
22
%
Carbohydrates
27.9
g
9
%
Fiber
6.8
g
28
%
Sugar
3.9
g
4
%
Protein
10.2
g
20
%
Vitamin A
0
IU
0
%
Vitamin C
6.6
mg
8
%
Calcium
50
mg
5
%
Iron
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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